A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced - 3-4 reps x 4 sets

A2. Support Holds
Beginners: with a spot or from the push up position x 30 sec x 3 sets
Intermediate: No spot. 30 sec x 3 sets
Advanced: Make circles with the arms x 30 sec x 3 sets.

Fight the urge to pike!


B. AMRAP KB Snatch in 2 minutes. One minute on left arm and one minute on right arm. 35/50 lbs

Rest 5 minutes

C. 45 sec of work/ 15 sec of rest
     Double Unders
     Toes to Bar
     Wall Balls
     3 Rounds

A1. Hang Power Clean
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

A2. Ring Dips
Beginners: Elevated heel bar or ring dips x 3-5 reps x 5 sets
Intermediate: 1-5 deep ring dips x 5 sets
Advanced: Support hold ring dips x 1-5 reps x 5 sets (Most of you will do intermediate).

B. On a 7 minute clock:
Row 1000 meters. In the remaining time, do AMRAP 7 DB Power snatches (per arm) and 7 DB Push Press (per arm) 35/60 lbs

A. Front Squats
Beginners: 5, 5, 5  @ 22x2
Intermediate: 3-4 reps x 4 sets
Advanced: Build to a 1 RM, and then do 1, 1 at the same weight.  No doubles.

B. For Time:
115/165 lbs Thrusters 7, 5, 3, 1
Static Pull-ups 10, 7, 5, 3

FrostFit Competitors
Do Fran, again!  Haha!